May 4-10 Lacrosse Plan - Weekly Conditioning Plans

Day 1 – Footwork Day

• Dynamic Stretching
• Mountain climbers(2 sets of 30 seconds)
• Get Ups (3 pos. crab, situps, pushups) – 2 x 40 yards
• 180’s - 2 x 40 back start, 2 x 40 front start
• Sprint one direction at midpoint rotate 180 and finish other way
• 10 yard single leg hops (2x each leg)
• 6 sets of 20 yards to and back (run 20 yards touch line run 20 yards back for 1 set)
• Ladder drills (2x each) or line agility drills (2x each)  or jump rope (1x routine)
• All these drills are on our website at www.brlax.net under Blog

Day 2 - Conditioning

• Dynamic Stretching (See brlax.net under blog for details)
• Starts (5 x 10 yards) (start from a Hand Clap, a 3 pt, a 4 pt stance)
• High Knee to Striders (4 x 40 switch at 20 yards) – striders are just long steps
• Backward sprints 3 x 20 yards
• Place 2 cones 20 yards apart.  On start complete the #of sprints between them listed below.  
• 15 x in 75 seconds
• 2 minute rest
• 12 x in 65 seconds
• 90 second rest
• 9 x in 45 seconds
• 60 second rest
• 6 x in 35 seconds

Day 3 – Footwork Day 

• Dynamic Stretching
• Starts (10 x 10 yards) (Hand Clap, 3 pt, 4 pt stance)
• Backward sprints (4 x 40 yards)
• 10 x 40 yards
• 2 x Ladder drills or line drills or jump rope for 10 minutes

Day 4 - Conditioning Day

• Dynamic Stretching 
• 5 and 10 yard agilities  
• This drill is a full speed backward drill in a 5 or 10 yard area. 
• Players will place toes on the line in a good stance & body position (chin over toes). 
• On command, players will backpedal 5 or 10 yards, plant foot and sprint forward to the line, then backpedal and plant foot again and sprint past the line.
• Do 3x at 5 yards and 3x at 10 yards
• Coaching Points - Stress chin over the toes, vigorous arm movement, leverage foot and head up as they sprint forward
• Backwards skips and sprints – 40 yards  (2x each)
• Middies  
• Set three (3) cones out that are at 0, 15 yards, 30 yards (older players can move these to 20 & 40) 

• Set 1 
• Starting at the 1^st cone run to the second cone (15 yards) and back 4x in 30 secs.
• 30 seconds of rest
• Repeat for 3 sets in total (run, rest, run, rest, run, rest)
• Take 3 minutes of rest
   
• Set 2
• Starting at the 1^st cone run to the third cone (30 yards) and back 2x in 30 secs.
• 30 seconds of rest
• Repeat for 3 sets in total (run, rest, run, rest, run, rest)
• Take 3 minutes of rest
   
• Set 3 
• Starting at the 1^st cone run to the 2^nd cone 2x. Then to the third cone and back 1x in 30 secs.
• In that order 1^st to 2^nd, 1^st to 2^nd and 1^st to 3^rd 
• 30 seconds of rest 
• Repeat for 3 sets in total (run, rest, run, rest, run, rest)